Diet can help your immune system fight infection more effectively, so eating a varied and healthful diet should make up the bulk of your daily food consumption.
Vitamin C is essential to building up a strong immune system, and citrus fruits like kiwis provide ample doses. Folate — found in leafy greens such as spinach and broccoli — and vitamin B-6 also play key roles in supporting this effort.
1. Blueberries
Your immune system works hard to defend you against viruses, bacteria and germs. Although you can take preventative steps like washing your hands regularly or getting enough restful sleep, the key to maintaining strong immunity is through healthy diet.
Immune-boosting foods contain antioxidants, vitamins, and minerals like Vitamin C, A, Copper, and Iron to support white blood cell activity and boost the immune system. Research from Linus Pauling Institute indicates they also help boost white blood cell activity by providing energy. Berries like blueberries provide delicious snack options with the highest vitamin C concentration among all fruits.
Sweet potatoes are another nutritious food option that can support immunity. Sweet potatoes contain both vitamin A and beta-carotene which provide immune boosting nutrients, making it the ideal addition to roasted dinners, stews or blended into smoothies for health benefits.
Cruciferous vegetables such as broccoli, bok choy, kale, cabbage and brussels sprouts can provide another powerful immune-enhancing boost. High in fiber and packed with important vitamins A, C and K; plus they contain indole-3 carbinol an anti-inflammatory phytochemical which may help reduce inflammation and lessen risk for disease.
2. Dark Chocolate
Dark chocolate can help strengthen your immunity. It contains a natural stimulant called theobromine that protects immune cells from free radical damage caused by free radicals – unstable oxygen molecules which damage body cells and increase risk for disease. Chocolate’s flavonoids help neutralize these free radicals.
Two studies presented at Experimental Biology 2018 and published in The FASEB Journal suggest that dark chocolate could improve brain and immune system functioning by increasing antioxidants – powerful plant compounds which neutralise free radicals. Researchers gave study participants 70% cacao chocolate bars as rewards and noticed an increase in gene expression associated with immune response cells and neural signaling processes.
When purchasing chocolate bars, opt for ones that are low in sugar and contain ingredients you recognize, such as oil/emulsifiers/vegetable fat. Also try cacao nibs – crushed cocoa beans that taste similar to dark chocolate without all of its added sugar! Not only is cacao great tasting but its nutrients include iron, magnesium, copper manganese etc – you might just find one or two.
3. Eggs
Remember the old saying, “You are what you eat?” Well, it holds true when it comes to your immune system – certain nutrients present in foods are vital in keeping it functioning optimally.
Apart from developing healthy habits such as sleeping enough hours each night, prioritizing exercise sessions, managing stress effectively and practicing social distancing, eating immune-boosting foods may also help protect you against illness. These foods contain vitamins, minerals and other vital nutrients which may help fight infections such as COVID-19, influenza or colds.
Be sure to include an array of fruits and vegetables, from leafy greens, whole grains, yogurt or fortified dairy products, fish and plant proteins, lean meat and spices like garlic, ginger and turmeric that have long been proven to strengthen immunity into soups, stews and salad dressings for an added delicious kick. Bell peppers are another rich source of vitamin C; try blending it into smoothies or steaming with tomatoes and radishes as a side dish; this will increase white blood cell counts to help fight infections better than before.
4. Broccoli
While many factors can reduce immunity, certain key nutrients like vitamins A and C as well as antioxidants can help strengthen it. So take advantage of the monsoon season to increase intake of these powerful immune boosters – they will put you on your journey toward long-term wellbeing!
Broccoli is an excellent source of sulforaphane, an antioxidant compound proven to support your natural defense system against cancer. Furthermore, broccoli also contains carotenoids such as lutein and zeaxanthin that may help lower macular degeneration risk as well as cataract formation risk – so consuming it raw allows its enzymes to work their magic!
Leafy greens like spinach, kale, collard greens and chard are rich sources of vitamin C and other antioxidants that boost immune function. Plus, they’re full of fiber, potassium and folate – great additions to soups and salads alike! For additional immune-boosting nutrients try carrots, sweet potatoes and winter squash which contain beta-carotene which your body converts into vitamin A for effective defense against germs and pathogens.
5. Bell Peppers
Our immune systems are constantly on guard against bacteria and viruses, working tirelessly to defend us. For maximum effect, however, they need a healthy diet in order to do their jobs. While no food can prevent us from falling ill altogether, certain foods can strengthen immunity so as to enable faster fighting of infections.
Vitamin C-rich foods such as citrus fruits and leafy greens make an easy addition to your daily diet, providing your immune cells with support that may speed up its response against viruses or infections.
Red bell peppers are one of the richest sources of Vitamin C, providing over 200% of our Recommended Dietary Allowance (RDA). In addition, they contain vitamins A and beta-carotene which support immune health while decreasing inflammation in the body.
Garlic is another natural immune-enhancing food. Packed with sulfur compounds that promote glutathione production – an antioxidant which reduces inflammation and protects cells – it’s great for roasting over meat dishes or adding to salad dressings, soups, or stews for extra punch!
